1. Fruit Delight

    Craving something sweet? This recipe is the perfect summer dessert. If you don’t have nectarine or pear on hand, be creative and use other fresh fruits. Servings: 2

    Here’s what you need…

    – 1 white nectarine, chopped
    – 1 pear, chopped
    – 1 Tablespoon chopped pecans
    – 1 Tablespoon chopped dates
    – Dash of cinnamon

    1. Mix the nectarine, pear, pecans, and dates in a medium sized bowl. Sprinkle with cinnamon and mix until well coated.

    Nutritional Analysis: One serving equals: 119 calories, 3g fat, 24g carbohydrate, 4.5g fiber, and 1.5g protein

  2. 5 Bad Habits of Healthy People

    3575379515_f80ee894a7_b.jpgYou aren’t a bad person –not by any means.

    In fact, I believe that you’re healthier than most. You exercise regularly. You watch what you eat. You keep up-to-date on the latest health concerns. You don’t binge on sugar. And you never – ever – eat fast food. Well, almost never.

    But you do have a few unhealthy skeletons in your closet – ones that you probably aren’t even aware of.

    The following 5 Bad Habits are frequently committed by health conscious people. Once you break these bad habits, you’ll find that achieving your weight loss goals just became a whole lot easier.

    1. You’re Dehydrated

    • It has been said that 75 percent of the population is chronically dehydrated. Would you disagree? When was the last time that you actually drank 8 glasses of water in a day?
    • Dehydration occurs when more fluid leaves your body than is taken in. Symptoms include: fatigue, irritability, headaches, nausea, rapid heart rate, and, in extreme cases, even death.
    • Dehydration also slows your metabolism, which hinders weight loss.

    You shouldn’t wait until the feeling of thirst or dry mouth hits you, at that point damage has already been done. Instead, constantly rehydrate throughout your day to avoid dehydration.

    The best way to do this is to incorporate water into your daily schedule. Have a water bottle at your desk and train yourself to sip on it often, and get into the habit of drinking a full glass of water with each meal and snack.

    2. You Eat Out Too Often

    • Research suggests that most people eat out one out of every 4 meals and snacks. That’s an average of once a day.
    • Restaurant food is designed to do one thing: to taste good. In order to increase eating pleasure, each item is loaded with fat, salt and sugar. This causes you to eat way more calories than you actually need.
    • Even when you order ‘healthy’ items, you’re still taking in more calories and fat grams than you would if you had prepared the item at home. Imagine the last salad you ordered out. Didn’t it come with cream dressing, croutons, cheese sprinkles and a piece of butter laden bread on the side?

    The main reason people eat out is for convenience, so with a little organization you’ll find that preparing your own meals takes less time than you thought it would.

    On the weekend sit down and plan out your meals for the week. Then go to the grocery store and stock up on everything you’ll need for those meals. Pack your lunch and snacks each night before bed, then grab it on your way out the door in the morning. When you prepare dinner at home, make enough for at least the next day as well. Your efforts will pay off both in terms of weight loss and in money saved.

    3. You’re Sleep Deprived

    • In Gallup Poll surveys, 56% of the adult population reported that drowsiness is a problem in the daytime. That’s more than half of us that clearly don’t get enough sleep.
    • Healthy adults require 7-8 hours of sleep each night. When you fail to meet this need your body goes into sleep debt, which continues to accumulate indefinitely until you catch up.
    • A lack of sleep negatively affects your immune system, your nervous system, and interferes with healthy hormone release and cellular repairs.

    The best way to combat sleep deprivation is to set a scheduled bedtime. Your body will benefit from a consistent sleeping and waking routine, and you’re sure to get all the rest you need.

    If you have trouble falling asleep once you’re in bed, then try these two tips. First, make sure that you don’t drink any caffeinated beverages after lunchtime. Second, don’t eat for three hours before you go to bed. This helps eliminate sleeplessness due to indigestion, and will also turbo-charge your weight loss.

    4. You’re Stressed Out

    • I don’t have to tell you that we are living in a fast-paced world and that most of us have stress levels that are through the roof. But what you might not realize is that your stress levels are making you fat.
    • Stress creates an increase in the hormone cortisol, and chronic stress creates a chronic increase in cortisol. This is a problem because is slows your metabolism, leads to cravings and is linked to greater levels of abdominal fat storage.
    • The vicious cycle of stress and weight gain goes around and around. Stress causes you to eat emotionally, and your raised cortisol levels cause that food to be stored as fat.

    One of the most effective ways to instantly eliminate stress is to sit down and write out a list of all the things that are bothering you. This should include things that you need to get done, issues that weigh on your mind and anything you believe contributes to your stress level.

    Once it’s all down on paper, organize it like a to-do list and start resolving each item. Doing so will get the stress off of your mind and will put your body into the motion of resolving each issue.

    5. You’re on Exercise Autopilot

    • You do the same thing each and every time you exercise. Same machines, same pace, same duration. While your routine sure feels comfortable, your results have long since halted.
    • A plateau occurs when your body adapts to your routine and weight loss stops. It is incredibly frustrating, and totally avoidable.
    • You don’t have to increase the amount of time that you spend exercising in order to see quicker, faster results. It’s all about challenging your body.

    There are two simple ways to instantly increase the effectiveness of your exercise routine. First, increase your pace. Secondly, increase your intensity. Constantly vary your speed and intensity in order to keep your muscles guessing and adapting.

    Another way to break through the exercise plateau is to do something totally new. If you regularly use weight machines then start using free weights. If you normally jog on the treadmill then start using the bike.

    Are you ready to break the plateau as you take your routine to the next level? Would you like to know without a shadow of a doubt that you are going to lose weight in the coming months?

    It’s my goal to see you achieve Your Personal Best. I believe that you’ve got what it takes.

    It’s so simple. Call or email today to get started on a program that will improve your health and well being, and will get you amazing results.

  3. Easy Spinach Salad

    Here’s a high protein salad that is bursting with flavor and nutrients. Try the simple homemade salad dressing – it’s much healthier than store bought dressings, doesn’t contain refined sugar, and still lends lots of flavor. Servings: 4

    Here’s what you need…
    – 6 cups organic baby spinach
    – 4 hard boiled eggs, chopped
    – 6 pieces bacon, crumbled
    – 1 cup cherry tomatoes, halved
    – 1 teaspoon olive oil
    – Juice from one lime
    – dash of pepper

    1. Combine the spinach, eggs, bacon and tomatoes in a large bowl.
    2. In a small bowl whisk the olive oil, lime juice and pepper.
    3. Pour the dressing over the salad, mix and serve.

    Nutritional Analysis: One serving equals:  170 calories, 10g fat, 337mg sodium, 5g carbohydrate, 2g fiber, and 13g protein

  4. Here’s How To Eat Less Sugar

    less-sugar.PNGIf you want to quickly pack on a few pounds then eat lots of refined sugar. Oh, wait, why would you want to do that? Let’s eat less sugar, instead, and watch the pounds effortlessly slide off…

    We’ve been eating more and more sugar over the past 200 years, which has led to rising obesity numbers. Back in 1822 the average person ate only 6.3 lbs of sugar per year, compared to 130 lbs of sugar in 2012. That’s more than 20 times as much sugar in our modern diet! No wonder we are bigger than ever…

    One of the reasons that your diet is filled with so much sugar is that some form of refined sugar is included in virtually every single processed food. This is yet another reason that it’s important to cut those processed and packaged convenience foods out of your diet.

    Cutting sugar from your diet is easier said than done. Once it is a part of your daily diet, cravings strike, causing you to eat it even more frequently. But there is hope.

    Here are 7 Ways To Eat Less of that Sugar that you’re eating that’s killing your results and keeping you from attaining your ideal body:

    Eat More Protein
    A diet rich in protein keeps you full, satisfied and less likely to crave sweets. A great way to make sure that you are getting enough is to plan each meal and snack around a protein. Plan breakfast around eggs, lunch and dinner around baked chicken breast, and make snacks hardboiled eggs or baked meatballs.

    Avoid Artificial Sweeteners
    One of the biggest fitness myths out there is the idea that calorie-free, artificially sweetened beverages don’t impact your fat loss results. Sorry to be the bearer of bad news, but the truth is that the diet soda you’re sipping is making it harder for you to reach your goal weight. While the diet soda itself doesn’t contain calories, it has been proven to cause cravings for sugary foods. Put down the diet soda and instead pick up a refreshing bottle of spring water.

    Steer Clear Of Saboteurs
    The sad truth is that people in your life will try to sabotage your low sugar diet. You’ll run into that pushy person at the office who insists that you eat a donut, the well-meaning family member who dishes you up a bowl of ice cream, and the friend who comes over with a plate of her home-baked cookies. The best avoidance strategy is to sincerely thank the sugar-pusher for their gift, tell them you wish you could eat it, and then blame me – your fitness mentor – as the bad guy who says that you need to cut back on sugar.

    Try Dark Chocolate
    For those moments when your sweet tooth is relentlessly badgering you for something sweet, ditch the super-sugary candies and stick with a small square of very dark chocolate. Chocolate that is 70% or higher in cocoa content should be the only candy that you keep on hand. The benefit of the cocoa, in addition to the lowered sugar content, makes dark chocolate an occasionally justifiable treat.

    Stick With Fruit
    What’s sweet, colorful and comes in hundreds of flavors? Organic, seasonal, fresh fruit, of course! As you remove refined sugar from your life, feel free to add in some natural sugar by way of fresh, local fruit. It’s amazing how satisfyingly sweet fruit is – it’s truly nature’s candy.

    Change Your Palate
    As you begin to limit your intake of refined sugars, you’ll find that your tolerance for sugar decreases. This means that something that didn’t taste sweet before – say a green apple – now has uncanny depths of sweetness. What’s happening is that your sweet receptors are becoming more finely tuned, now that you’re not overwhelming your palate with sickly-sweet refined sugar.

    Workout Like You Mean It
    A regular, challenging exercise routine will not only get you into amazing shape, it also reduces your cravings for sugar. The endorphin rush brought on by vigorous exercise is an even more powerful feel-good-feeling than the pleasure gotten by indulging in sugary foods.

    Make challenging, consistent exercise a part of your life by signing up for my fitness program. I’d love to get you to your goals using my results-driven method.

    Simply call or email me today to set up your first workout.

  5. What You Need to Know to Lose Belly Fat

    Fat-man-in-water.jpgSo you want to get rid of some belly fat.And you can’t help but be on the lookout for that magical exercise that will give you flat abs once-and-for-all.

    I’m sorry to burst your bubble of hope…

    But all the ab crunches in the world won’t make a dent in your belly bulge, as long as you continue with your unhealthy lifestyle.

    This isn’t a cutting edge discovery. In fact, by now it’s common knowledge that spot reduction is a myth.

    And yet, time after time, I’m asked to reveal the exercise, or exercise machine, that gets rid of stomach fat.

    There is no such magical exercise.

    The magic is found in altering your diet and exercise routine to promote fat loss from your overall body, including—but not limited to—your midsection.

    Here’s how to really get rid of that belly fat:

    Flat Belly Tip #1: Cut Out Processed Foods

    You know how Disneyland has the FastPass tickets that allow you to cut to the front of the ride lines?

    Consider processed foods as a FastPass ticket to belly fat.

    I wouldn’t be surprised if future studies show that the over-processing, chemical additives and high fructose corn syrup that are pumped into processed food specifically adds fat around your belly.

    If you want to lose pounds then stay away from sugars, sodas, chemically altered fats, processed, packaged, fried and preserved foods.

    Flat Belly Tip #2: Eat Fresh, Whole Foods

    Once you’ve cut the garbage out of your diet, fill in the void with fresh foods such as:

    • Green veggies
    • Whole fruit
    • Lean, high quality meat
    • Colorful veggies
    • Whole grains, in moderation

    While these foods may seem boring at first, stick with it long enough and you’ll grow to love the unadulterated flavor of real food.

    Eating a diet filled with the foods listed above will give your body all the nutrients it needs to shed pounds and lean out.

    Flat Belly Tip #3: A Consistent, Challenging Exercise Program

    The absolute best way to fight the battle of the belly bulge is with a consistent, challenging exercise program.

    • Consistent: You should exercise 3-5 times each week.
    • Challenging: If you want to see results then keep your body guessing with new exercises and varied intensity.

    My exercise programs are specifically crafted to get you into the best shape of your life.

    I’d love to hear from you. Call or email today to get started!

  6. CLIENT’S Longevity with YPB all started with this ….

    Jenny-photo.PNG… a body composition analysis! WHAT?

     Jenny has trained in my studio for over 15 years. Suggested to her by a friend and no stranger to exercise, Jenny made an appointment for a body composition and fitness analysis and has been here ever since.

    Who can relate to THIS without being pregnant?
    Jenny discovered she was pregnant with her fourth child and made the decision that she would be better off training with a fitness professional than relying on herself for motivation during her pregnancy. Making a monthly recurring commitment got her through the days that she really didn’t want to exercise. Post pregnancy she decided to stay to get the weight off. Jenny is one of my workout partners and is still with us today.

    Challenges of aging …
    Tendinitis in her left arm from computer work, right shoulder inflammation and low back pain from a high school injury DO NOT keep Jenny from exercising! With our help, we work around her limitations because she believes that if she lays off awhile she will lose her overall tone and conditioning.

    Why so long at YPB?
    Jenny has a 3 x weekly standing training schedule. She doesn’t have to think about what her workout’s going to be, just get up, come in; it’s already planned for her.

    “I might not like it, I might whine during it, love it when it’s over. I mean it’s true, I’m bad about making a Dr.’s appointment but if I have a standing I’ll show up!”

    Private VS. Group Personal Training
    The private sessions aren’t as motivating for Jenny as they used to be, often ending up wanting to just visit with her trainer. She and I solved that by working out together in a group with someone else training us. An ideal group size for Jenny is 4 people (up to 6) providing her with non-stop fitness, get in, get it done and over with. A kind of “misery loves company” attitude in our group!

    “Must Haves” in a Fitness Facility …

    • Jenny wants to like the people, a non “meat market” feel
    • Clean facility and similarly goal oriented clientele
    • Good music – can’t stand blaring music!
    • … and doesn’t want to be around steroid, pumped up, unhealthy fitness mentalities.

    Jenny’s success at YPB started with a body composition and fitness analysis and so can YOURS.

    Call or email me today, the consultation is FREE. At Your Personal Best Training Studio we believe success is measurable in many different ways.

  7. Chicken & Veggie Stir Fry with Mango

    Eating healthy does not need to be boring! This Chicken & Veggie Stir Fry with Mango will wake up your taste buds, feed your muscles and satisfy your fiber needs, all in one delicious bowl! Meals like this, built around lean protein and veggies, are the way to eat in order to get your best fitness results possible. Enjoy! Servings: 6

    Here’s what you need…– 1 pound organic, boneless, skinless chicken breast
    – 2 Tablespoons Olive oil
    – 1 clove garlic, minced
    – 1 yellow onion, chopped
    – 2 heads broccoli, chopped
    – 2 carrots, cut in half and then into 2 inch segments
    – 2 heads baby bok choy, chopped
    – 1 zucchini, chopped
    – 1 teaspoon fresh ginger, minced
    – 3/4 cup chicken broth (divided)
    – 2 Tablespoons arrowroot starch
    – 2 Tablespoons toasted sesame seed oil
    – 1 Tablespoons ume plum vinegar
    – 1 Tablespoon coconut aminos
    – 1 ripe, organic mango, peeled, pitted and chopped

    1. Rinse the chicken and cut into 1 inch cubes.
    2. Place the olive oil in a large skillet over medium heat. Add the garlic and onions, sauté for about 10 minutes, until soft. Add the broccoli, carrots and chicken and cook an additional 10 minutes. Add the bok choy and zucchini. After 5 minutes add 1/4 cup of chicken broth, cover, and cook an additional 10 minutes.
    3. In a small bowl combine the remaining 1/2 cup chicken broth, arrowroot, sesame oil, vinegar and coconut aminos. Add the seasoned mixture to the skillet, along with the chopped mango, and cook for another 5 minutes, stirring constantly until the mixture thickens.

    Nutritional Analysis: One serving (without rice) equals:  243 calories, 11g fat, 675mg sodium, 15g carbohydrate, 4g fiber, and 19g protein

  8. Quinoa Breakfast Bowl

    quinoa-cooked-in-bowl.jpgYou’ve probably heard of quinoa – it is hailed by some as the new super food. It’s high in protein (12%-18%) and contains a balanced set of essential amino acids – this means it’s a surprisingly complete protein. It’s also high in fiber and iron. And, as if the edible seeds didn’t have enough going for them, NASA is thinking about growing it in space.

    Quinoa is quite possibly the perfect thing to have for breakfast to start your day off on the right foot.
    Servings: 1

    Here’s what you need:
    – 1/2 cup quinoa, cooked in water according to instructions on package
    – 1 Tablespoon golden raisins
    – 1 Tablespoon date pieces, chopped
    – 1 Tablespoon pecan pieces, chopped
    – Dash of cinnamon
    – Dash of nutmeg
    – Drizzle of pure maple syrup

    1. Top cooked quinoa with raisins, date pieces, pecan pieces, cinnamon, nutmeg and a drizzle of maple syrup.

    Nutritional Analysis: One serving equals: 344 calories, 5g fat, 59g carbohydrate, 6g fiber, and 12g protein.

  9. Easy Baked Salmon

    Salmon is filled with quality protein and omega-3 benefits, making it the perfect center of your healthy dinner. Serve your salmon on a bed of fresh or braised greens. Servings: 4

    Here’s what you need…

    For the salad:- ½ cup plain Greek yogurt
    – 1 lime, juiced
    – 3 garlic cloves, minced
    – 1 ½ teaspoons ground coriander
    – 1 ½ teaspoons ground cumin
    – 4 (3oz) wild caught salmon fillets

    1. Preheat oven to 375 degrees F. Coat a baking pan with nonstick spray and set aside.
    2. In a small bowl combine the yogurt, lime juice, and garlic. Put half of the yogurt mixture aside in the fridge. Coat the salmon with the other half of the yogurt mixture and marinate in the fridge for 30 minutes.
    3. Place the salmon on prepared pan and bake for 20 minutes. Turn on the high broil for an additional 5 minutes until the top of the salmon has browned.
    4. Serve the salmon on a bed of kale with a dollop of the reserved yogurt.

    Nutritional Analysis: One serving equals: 172 calories, 6.9g fat, 62mg sodium, 1g carbohydrate, 0g fiber, and 24.6g protein.

  10. Stay Fit on Your Vacation

    Vacation-2.jpgLeaving town for a summer get-away? If you’re not careful your trip will quickly turn into a fat trap.

    I don’t want your fitness results to disappear before you return home. Keep reading for my 2 simple steps to avoid the dreaded vacation fat trap.

    There are plenty of strategies and techniques out there for staying fit on vacation, but most are fairly complicated. I’m not going to give you a list of 27 things to remember in order to avoid those vacation pounds – you are getting away to relax, after all! I’ll keep this simple and effective.

    The following 2 steps are all that you need to take with you on your vacation to ensure that you come back looking and feeling amazing.

    Step #1: The 1/3 Rule

    Most vacation pounds are gained as a result of constant indulgence. Each meal becomes an opportunity to eat your heart out to the tune of “I’m on vacation!”

    Look, I get that you’re on vacation and want to enjoy the richer tastes of life, but doing so at every meal is going to do a lot of damage to your waistline.

    Rather than indulging constantly, I want you to adopt the 1/3 Rule. This means that only 1/3 of your meals ought to be eaten with the mindset of “I’m on vacation.” At this one meal each day you are allowed to eat things that are normally off-limits. Enjoy your favorites and do so with no guilt.

    At your other 2 meals each day you’ll keep things lean and green. Fill up on lots of greens, veggies, and lean proteins. Pass on the breads, grains, potatoes and anything with sugar. Drink water, and avoid beverages that contain calories.

    Step #2: The Exercise Rule

    This step is just as important as the first one, so don’t drop the ball on this one: Each and every day you must do some form of exercise.

    Notice I said some form of exercise. I didn’t say that you had to go to a weight room to do a traditional workout. While on vacation, exercise should be diverse and exciting.

    Your vacation activities can become your workout. Take a hike, go exploring on foot, swim in the ocean or bike through a foreign town. If you aren’t able to fit a vigorous activity into your day then start by doing this body weight routine:

    • 20 push ups
    • 30 seconds of jump squats
    • 20 walking lunges
    • 30 seconds of plank hold
    • 30 seconds of rest
    • Repeat from the top 3 times

    Enjoy your vacation! And when you get back into town call or email me for a fitness and fat reduction consultation and I’ll show you a step-by-step plan for getting you the body that you deserve – in less time than you think.

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